想像脊椎像波浪一般
Spinal Wave
這個動作從頭到你的尾骨，整條脊椎屈曲與伸展的動作，像波浪一樣，優雅的滾動。
This movement takes the spine through flexion and extension in a wave-like motion from the tailbone to the crown of the head. Imagine a gentle rolling wave more than a crashing wave.
練習
Practice:
四足跪姿，從下段的脊椎開始，先捲起你的骨盆，所以捲尾骨，讓尾椎朝向地板，接著來到腰椎，這個圓背（curl)的動作（屈曲）一路從你的腰椎，胸椎，頸椎，最後到你的頭。想像你的脊椎一節一節的動，讓他們可以連續且順暢的。接著將這個動作倒帶，將尾椎往上翹，從腰椎一路往上到頭做背部伸展(arch)的動作。當這個動作一做完，下一次立即從骨盆再開始。看影片。
Begin on all fours. Start the wave in the lower spine by curling the pelvis under so the tail bone moves toward the floor. Continue the movement into the lower spine. Rounding (flexion) moves through the lower spine, mid spine and upper spine/neck and ends out the crown of the head. Imagine each vertebrae moving one at a time but allow it to be continuous and fluid. Then reverse the motion of the pelvis by tilting the tailbone up creating the extension wave from the lower spine all the way through the rest of the spine to the head. As soon as the wave finishes at the top of the spine out through the head, it immediately starts again in the pelvis. See the video below for this.
Spinal wave
這個動作的關鍵就是不要想太多，試著去想像這個畫面以及感覺你的身體就好，讓這個想像自然而然地讓你的身體動起來。
The key with this and the other movements is to not think too much about it for our purposes here — Imagine and feel. Allow the imagery to move your body.
水草
Seaweed
看看這個美麗的海藻群的影片
Check out this beautiful video of a kelp forest.
我非常喜愛這個將脊椎比喻成水草或是海藻的想像。脊椎就像是海藻的莖，強而有力但是有彈性。這個想像是之前在我的動作練習當中自然而然出現的。我就閉上眼睛，然後想像水草，接著我發現這個動作變得非常的舒服而且很享受的。從此之後我就開始使用這個意象。
I love the image of seaweed or kelp for the spine. The spine is like the long stem (stipe) of kelp — strong but flexible.
This image occurred to me some time ago spontaneously in my movement practice. I closed my eyes and just imagined the seaweed and found the movement so relaxing and enjoyable. I’ve used it ever since.
練習：
Practice:
海藻是從海底（的地板）長出來的，而水流沒有規則的流過，移動了它的柄跟它的葉子。下面的這個影片我是用英雄坐姿，但坐在椅子上的時候也可以練習，坐在坐骨上，感覺腳踩穩地板，雙腿與骨盆同寬或是寬一些。想像你的腳跟你的腿是從海底長出來的，然後你的骨盆跟你的脊椎會隨著海流擺動。探索任何方向，可能往前往後，或是往左往右，或是斜對角的任何方向。你甚至可以加上手的動作，就像長在柄上面的葉子一樣。
Kelp is rooted to the ocean floor and the varying movements of the water move the kelp stipe and it’s leaves. The video below shows me in Hero’s Pose but I also practice this sitting in a chair as well. When seated in chair, start on the sit bones with feet grounded, legs hip width or wider. Imagine that your feet and/or legs are rooted to the ocean floor and that your pelvis and spine are being moved by the ocean current. Explore all the directions that might move you in, front to back, side to side, diagonal. You can even add the arms moving them like the leaves (called blades on kelp) off the stipe flowing with the movement.
這個動作就像前面提到的脊椎波浪，只是再加上了多樣的方向。如果你讓你的動作是從骨盆開始往上移動，你會感覺到你的坐骨在骨盆下輕輕的前後滾動。不過不要太認真在某個動作或是位置上，只要去試著去想像，用這個意象來帶著你身體動作。我建議你先看這個海藻的影片，讓這個畫面具象化在你的腦海與身體當中。影片的後面還有海獅愉快的、美麗的流暢動作可以激發更多的想像。
The movement is the same wavelike movement you found in the Spinal Wave, just vertical with various directions. The movement begins at the base of the spine (pelvis) up. If you are allowing the movement to start in the pelvis, you will feel the sit bones gently rocking underneath you as you move. But don’t get too caught up in the specifics. Just try to let the image move you. I usually close my eyes to get a better mental image. I suggest watching the kelp forest video first to really see the movement you are looking to embody. There are even sea lions at the end who display some delightfully
beautiful fluid movement for more inspiration.
將脊椎波浪的動作應用到下犬式
Spinal Wave in Downward Facing Dog Pose
在下犬式或是大象這個動作當中，我開始加上了一些脊椎屈曲與伸展的動作（就像貓牛式或是凹背跟圓背）。就是將整條脊椎圓背接著再延展整個脊椎。在脊椎伸展的時候膝蓋微微彎曲，這樣可以讓你的骨盆比較容易做前傾或後傾的動作來幫助你達到脊椎的伸展。接著將這個脊椎波浪的動作帶到這個動作當中，從你的骨盆開始滾動一直到你的整個脊椎滾動。讓這個動作是連續的，當你完成滾動到頭的時候立即從骨盆再開始。
In Down Dog/Elephant, I start with some flexion/extension (think Cat/Cow or Arch/Curl). Rounding the whole spine then extending the spine. Bending the knees a bit on the extension can help allow the pelvis to tilt and aid in the extension. Then move into that wavelike spinal movement from the pelvis rolling up through the spine. Allow the
movement to be continuous. As soon as the wave finishes at the top of the spine out through the head, it immediately starts again in the pelvis.
這個影片只有呈現我的脊椎跟我的軀幹，所以我附上一張照片讓你看得清楚。這張其實是我在教導海洋般的動作的課的照片。在椅子上的學員是動作的變化式，這個動作對肩膀或是髖關節活動度比較不好的學生很有幫助。提醒你可以將椅子對著牆壁擺放這樣比較不會滑動，試試看吧。
上面這些方法是你可以去探索這些流動的動作。如果你總是將你的身體或是脊椎想成是非常堅硬的結構，或許你可以試著用這樣海洋般動作來帶到你的動作當中，盡情享受吧。
The video just shows my spine and torso so here is a photo of the position this is done in. It’s actually me teaching my Ocean Motion class in Bulgaria! The ladies are on a chair to show a modification that is helpful if your shoulders or hips are less mobile. Place the chair against a wall so it doesn’t slide away from you.
These are just a few of the many ways you can play with fluid motion. If you have always viewed your spine or body as a rigid structure, perhaps invite a little inspiration from the ocean into your motion. Enjoy!
原文連結 ocean motion
Spinal Wave
這個動作從頭到你的尾骨，整條脊椎屈曲與伸展的動作，像波浪一樣，優雅的滾動。
This movement takes the spine through flexion and extension in a wave-like motion from the tailbone to the crown of the head. Imagine a gentle rolling wave more than a crashing wave.
練習
Practice:
四足跪姿，從下段的脊椎開始，先捲起你的骨盆，所以捲尾骨，讓尾椎朝向地板，接著來到腰椎，這個圓背（curl)的動作（屈曲）一路從你的腰椎，胸椎，頸椎，最後到你的頭。想像你的脊椎一節一節的動，讓他們可以連續且順暢的。接著將這個動作倒帶，將尾椎往上翹，從腰椎一路往上到頭做背部伸展(arch)的動作。當這個動作一做完，下一次立即從骨盆再開始。看影片。
Begin on all fours. Start the wave in the lower spine by curling the pelvis under so the tail bone moves toward the floor. Continue the movement into the lower spine. Rounding (flexion) moves through the lower spine, mid spine and upper spine/neck and ends out the crown of the head. Imagine each vertebrae moving one at a time but allow it to be continuous and fluid. Then reverse the motion of the pelvis by tilting the tailbone up creating the extension wave from the lower spine all the way through the rest of the spine to the head. As soon as the wave finishes at the top of the spine out through the head, it immediately starts again in the pelvis. See the video below for this.
Spinal wave
這個動作的關鍵就是不要想太多，試著去想像這個畫面以及感覺你的身體就好，讓這個想像自然而然地讓你的身體動起來。
The key with this and the other movements is to not think too much about it for our purposes here — Imagine and feel. Allow the imagery to move your body.
水草
Seaweed
看看這個美麗的海藻群的影片
Check out this beautiful video of a kelp forest.
我非常喜愛這個將脊椎比喻成水草或是海藻的想像。脊椎就像是海藻的莖，強而有力但是有彈性。這個想像是之前在我的動作練習當中自然而然出現的。我就閉上眼睛，然後想像水草，接著我發現這個動作變得非常的舒服而且很享受的。從此之後我就開始使用這個意象。
I love the image of seaweed or kelp for the spine. The spine is like the long stem (stipe) of kelp — strong but flexible.
This image occurred to me some time ago spontaneously in my movement practice. I closed my eyes and just imagined the seaweed and found the movement so relaxing and enjoyable. I’ve used it ever since.
練習：
Practice:
海藻是從海底（的地板）長出來的，而水流沒有規則的流過，移動了它的柄跟它的葉子。下面的這個影片我是用英雄坐姿，但坐在椅子上的時候也可以練習，坐在坐骨上，感覺腳踩穩地板，雙腿與骨盆同寬或是寬一些。想像你的腳跟你的腿是從海底長出來的，然後你的骨盆跟你的脊椎會隨著海流擺動。探索任何方向，可能往前往後，或是往左往右，或是斜對角的任何方向。你甚至可以加上手的動作，就像長在柄上面的葉子一樣。
Kelp is rooted to the ocean floor and the varying movements of the water move the kelp stipe and it’s leaves. The video below shows me in Hero’s Pose but I also practice this sitting in a chair as well. When seated in chair, start on the sit bones with feet grounded, legs hip width or wider. Imagine that your feet and/or legs are rooted to the ocean floor and that your pelvis and spine are being moved by the ocean current. Explore all the directions that might move you in, front to back, side to side, diagonal. You can even add the arms moving them like the leaves (called blades on kelp) off the stipe flowing with the movement.
這個動作就像前面提到的脊椎波浪，只是再加上了多樣的方向。如果你讓你的動作是從骨盆開始往上移動，你會感覺到你的坐骨在骨盆下輕輕的前後滾動。不過不要太認真在某個動作或是位置上，只要去試著去想像，用這個意象來帶著你身體動作。我建議你先看這個海藻的影片，讓這個畫面具象化在你的腦海與身體當中。影片的後面還有海獅愉快的、美麗的流暢動作可以激發更多的想像。
The movement is the same wavelike movement you found in the Spinal Wave, just vertical with various directions. The movement begins at the base of the spine (pelvis) up. If you are allowing the movement to start in the pelvis, you will feel the sit bones gently rocking underneath you as you move. But don’t get too caught up in the specifics. Just try to let the image move you. I usually close my eyes to get a better mental image. I suggest watching the kelp forest video first to really see the movement you are looking to embody. There are even sea lions at the end who display some delightfully
beautiful fluid movement for more inspiration.
將脊椎波浪的動作應用到下犬式
Spinal Wave in Downward Facing Dog Pose
在下犬式或是大象這個動作當中，我開始加上了一些脊椎屈曲與伸展的動作（就像貓牛式或是凹背跟圓背）。就是將整條脊椎圓背接著再延展整個脊椎。在脊椎伸展的時候膝蓋微微彎曲，這樣可以讓你的骨盆比較容易做前傾或後傾的動作來幫助你達到脊椎的伸展。接著將這個脊椎波浪的動作帶到這個動作當中，從你的骨盆開始滾動一直到你的整個脊椎滾動。讓這個動作是連續的，當你完成滾動到頭的時候立即從骨盆再開始。
In Down Dog/Elephant, I start with some flexion/extension (think Cat/Cow or Arch/Curl). Rounding the whole spine then extending the spine. Bending the knees a bit on the extension can help allow the pelvis to tilt and aid in the extension. Then move into that wavelike spinal movement from the pelvis rolling up through the spine. Allow the
movement to be continuous. As soon as the wave finishes at the top of the spine out through the head, it immediately starts again in the pelvis.
這個影片只有呈現我的脊椎跟我的軀幹，所以我附上一張照片讓你看得清楚。這張其實是我在教導海洋般的動作的課的照片。在椅子上的學員是動作的變化式，這個動作對肩膀或是髖關節活動度比較不好的學生很有幫助。提醒你可以將椅子對著牆壁擺放這樣比較不會滑動，試試看吧。
上面這些方法是你可以去探索這些流動的動作。如果你總是將你的身體或是脊椎想成是非常堅硬的結構，或許你可以試著用這樣海洋般動作來帶到你的動作當中，盡情享受吧。
The video just shows my spine and torso so here is a photo of the position this is done in. It’s actually me teaching my Ocean Motion class in Bulgaria! The ladies are on a chair to show a modification that is helpful if your shoulders or hips are less mobile. Place the chair against a wall so it doesn’t slide away from you.
These are just a few of the many ways you can play with fluid motion. If you have always viewed your spine or body as a rigid structure, perhaps invite a little inspiration from the ocean into your motion. Enjoy!
原文連結 ocean motion
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